November Meal Planning🦃

It's still fall. Thanks be to God! 🥰 And it's going to be winter soon. 🤪 All that to say, time for warm food, sweaters, and more pumpkin stuff!!

In this month's meal plan, I will split the plan into five meals and provide different options for different weeks (with the occassional repeat). I will also provide information about meal preparation.

The plan is designed for a 1700-2000kcal diet with a protein target of 110g or more.

The Plan

Morning Supplement Routine (same for all 4 weeks)

Workout/Morning Training Days

-1 scoop Alani Nu Hawaiin Shaved ice pre-workout

-1 scoop/5g creatine monohydrate

-2 Sijigood Collagen Gummies, 4kcal

-2 Youtheory Ocean-Friendly Omega-3 capsules, 20kcal

Rest Days

-1 scoop/5g creatine monohydrate

-2 Sijigood Collagen Gummies, 4kcal

-2 Youtheory Ocean-Friendly Omega-3 capsules, 20kcal

For workout days, mix pre-workout (if you like a different brand, use that!) and creatine into a shaker bottle and drink it 30 minutes to an hour before you work out or train. On non-workout days, omit the pre-workout and drink the creatine in water. You can use either concoction to swallow the omega-3 supplement (you can also buy a fish or krill oil supplemebt for omega-3), and the gummies can be consumed at this time too (in the past I have used powder and liquid for collagen, so I am excited to try gummies). I typically take these supplements with breakfast.

Nutrition Summary

25kcal

Breakfast

Week 1: Double Yogurt Double Oats (4-7 servings–extra yogurt can be eaten for snacks)

-2 packets Better Oats 100 Calorie Maple and Brown Sugar Oatmeal, 200kcal

-2 Oikos Triple Zero 5.3oz containers, 180kcal

Empty oat packets into a bowl and add boiling water or tap water, if you plan to microwave the oats. The package should have a recommendation for the amount of water to use, but I typically just add enough to wet the oats because I prefer them on the dry side. Add yogurt after pulling the oats out of the microwave or after letting them sit for a minute or two if using boiling water.

Nutrition Summary

380kcal, 38g protein

Week 2: Greek Yogurt and Mango Oats (5-7 servings)

-1 packet Better Oats 100 Calorie Maple and Brown Sugar Oatmeal, 100kcal

-170g Kirkland nonfat Greek yogurt, 100kcal

-140g Ultra Organics Organic Mango Chunks, 90kcal

At the beginning of the week, pour frozen mango into a container (about 5-7 servings or 700-980g), and place it in the fridge to thaw out. The morning you eat this breakfast, cook one packet of the oats using the microwave or boiling water, measure out the yogurt, and measure out the mangos to add on top. The mango can also be microwaved with the oats, if you want them to be warm or forgot to thaw them out. The remainder of the frozen mango will be used for breakfast on Week 4.

Nutrition Summary

290kcal, 23g protein

Week 3: Protein Powder and Strawberry Oats (5-7 servings)

-1 packet Better Oats 100 Calorie Maple and Brown Sugar Oatmeal, 100kcal

-2 scoops Vanilla Orgain Organic Vegan Protein Powder, 150kcal (low key for 170kcal, there's a pumpkin spice one 🎃; it might taste weird with strawberries and with next week's mangos though)

-140g frozen strawberries, 50kcal

At the beginning of the week, pour 5-7 servings of strawberries into a container, and place it in the fridge to thaw out. Alternatively, you could measure out the strawberries frozen daily, if you don't mind eating them frozen/cold, or you microwave them in your oats. Each morning for breakfast, pour a packet of oats in a bowl, and prepare with boiling water or the microwave. Add in strawberries before or after the microwave (after boiling water) and protein powder after the microwave or boiling water. Add water to the mixture and stir until you get a pudding-like consistency (too much water makes it soupy, so add small amounts at a time). Almond milk or a protein shake could also be used instead of water, which will add calories and/or protein, but is great if you have higher macro targets.

Nutrition Summary

300kcal, 25g protein

Week 4: Protein Powder and Mango Oats

-1 packet Better Oats 100 Calorie Maple and Brown Sugar Oatmeal, 100kcal

-2 scoops Vanilla Orgain Organic Vegan Protein Powder, 150kcal

-140g Ultra Organics Organic Mango Chunks, 90kcal

Follow the same instructions as Week 3, but swap strawberries for mangoes. There may also be strawberries left over, so if you are digging those, or need a lower calorie option, feel free to use strawberries again this week instead of mangoes.

Nutrition Summary

340kcal, 26g protein

Morning Post-Workout/Snack

Week 1: RX Bar and Yogurt (4-5 servings)

-Pumpkin Spice RX Bar, 190kcal

-1 Oikos Triple Zero 5.3oz container, 90kcal

There should be enough yogurts leftover from making breakfast to supply your snacking for this week, but if not, you may need to buy extra yogurt. Enjoy with RX Bar. The pumpkin spice one may be hard to find, so feel free to choose a different flavor or comparable bar. For RX Bars, I also really like the Chocolate Sea Salt one.

Nutrition Summary

280kcal, 27g protein

Week 2: English Muffin and Protein Shake (4-6 servings)

-Thomas Pumpkin Spice English Muffin, 150kcal

-Fairlife Nutrition Plan, 30g Protein Shake, Chocolate, 11.5 fl oz, 150kcal

Keep English muffins in the fridge or freezer so that they are fresh/don't spoil. Place them in the fridge to thaw out, if you kept them in the freezer, and toast the english muffin or eat it plain with the protein shake. I enjoy plain bread, but feel free to add butter, jam, or another spread, if it fits your nutrition targets.

Nutrition Summary

300kcal, 35g protein

Week 3: Fig Bars and Protein Shake (4-6 servings)

-1 package Nature's Bakery Pumpkin Spice Fig Bars, 200kcal

-Fairlife Nutrition Plan, 30g Protein Shake, Chocolate, 11.5 fl oz, 150kcal

If you aren't as wild about pumpkin as I am, get a different flavor of the fig bars (you will probably save money if you do). Enjoy with your protein shake.

Nutrition Summary

350kcal, 33g protein

Week 4: English Muffin and Protein Shake (4-6 servings)

-Thomas Light Multigrain English Muffin, 100kcal

-Fairlife Nutrition Plan, 30g Protein Shake, Chocolate, 11.5 fl oz, 150kcal

Keep English muffins in the freezer until this week, when you will put them in the fridge to thaw out. Toast the muffin or eat it plain, add more to it if desired/it fits your goals, and enjoy with your protein shake.

Nutrition Summary

250kcal, 34g protein

Morning Latte: PSL

-4 tbs Boyer's pumpkin spice ground coffee

-4 tbs Torani sugar free caramel syrup (a pumpkin or vanilla flavor would be good too)

-1/4 c unsweetened almond milk, ~10kcal

-Genrous topping of Reddi Whip fat free whipped cream, ~20kcal

Brew coffee in French press, drip machine, or other coffee maker. While the coffee brews, add sugar free syrup and unsweetened almond milk to a mug or glass jar (my preferred vehicle for coffee), and pour coffee over this mixture when it is ready. Stir everything together and add whipped cream.

Nutrition Summary

30kcal, .4g protein

Lunch

Week 1: Turkey, Rice, and Veggies (4 servings)

-1/4 container 99% lean ground turkey, 120kcal

-45g Lundberg short grain California sushi rice, 160kcal

-1/2 package Green Giant Antioxidant Blend Frozen Vegetables, 50kcal

Prepare 180g (4 servings) of rice in a rice cooker, or with whatever rice-cooking method is available to you. While the rice cooks, brown rhe ground turkey and microwave two packages of frozen vegetable (one package at a time). When the rice is finished, separate it equally into four containers. Add half of a package of frozen vegetable to each container, and separate the ground turkey equally into the four containers. Store and enjoy during the week. Microwave 1-2 minutes when eating it during the week.

Nutrition Summary

330kcal, 31g protein

Week 2: Chicken, Rice, and Veggies

-3oz Tyson Oven Roasted Chicken Breast (frozen and precooked), 110kcal

-160g Lundberg short grain California sushi rice, 160kcal

-1/2 package Green Giant Antioxidant Blend Frozen Vegetables, 50kcal

Nutrition Summary

320kcal, 24g protein

Follow the same instructions for Week 1, but the chicken can be added frozen, as it is precooked and will thaw in the fridge during the week. Again, microwave this dish for 1-2 minutes when eating it during the week.

Week 3: Shrimp, Couscous, and Broccoli

-1/4 package Kroger frozen precooked large shrimp, 100kcal

-1/4 package Near East Parmesan Couscous, 150kcal

-1/2 package Green Giant Tuscan Broccoli, 95kcal

Thaw shrimp out in a collander by running cold water over it for 20 minutes. Meanwhile, microwave two packages of Green Giant Tuscan Broccoli (one package at a time), and prepare couscous according to the instructions on the box, omitting the oil. When cous cous is finished, divide it equally into four containers, divide the broccoli equally among the four containers, and divide the shrimp equally into the four containers, once it is thawed out. I like to sprinkle Mccormick Himalayan Pink Salt with Black Pepper and Garlic All Purpose Seasoning on top to season the shrimp. Store and enjoy; microwave for about 1 minute when you are ready to eat what you made.

Nutrition Summary

345kcal, 30g protein

Week 4: Shrimp, Couscous, and Broccoli

-1/4 package Kroger frozen precooked large shrimp, 100kcal

-1/4 package Near East Parmesan Couscous, 150kcal

-1/2 package Green Giant Tuscan Broccoli, 95kcal

Follow the same instructions as the previous week. Feel free to swap out vegetables, carbs, or protein if you don't want to have a repeat of last week.

Nutrition Summary

345kcal, 30g protein

Afternoon Snack

Week 1: Popcorn and Reece's (4-6 servings)

-28g Lesser Evil Himilayan Gold Popcorn, 120kcal

-2 Reese's Peanut Butter Cups, 210kcal

Buy up those Reese's when they go on sale after Halloween. Measure out the popcorn into containers at the beginning of the week, and enjoy with some delightful peanutbutter and chocolate goodness. 😋

Nutrition Summary

330kcal, 6g protein

Week 2: Popcorn and Cheese Sticks (4-6 servings)

-28g Lesser Evil Himilayan Gold Popcorn, 120kcal

-2 Frigo Cheese Heads Light cheese sticks, 100kcal

Measure out popcorn and grab two cheese sticks.

Nutrition Summary

220kcal, 14g protein

Week 3: Popcorn and Cheese Sticks (4-6 servings)

-28g Lesser Evil Himilayan Gold Popcorn, 120kcal

-2 Frigo Cheese Heads Light cheese sticks, 100kcal

Measure out popcorn and grab two cheese sticks.

Nutrition Summary

220kcal, 14g protein

Week 4: Popcorn, Lots of Popcorn (4-6 servings)

-75g popcorn, 320kcal

Finish off the bag of popcorn by measuring out large servings for the week or each serving on the day you eat it.

Nutrition Summary

320kcal, 5.5g protein

Dinner

Week 1: Cheese Enchiladas (4 servings)

-2 Ole Extreme Wellness Tortilla Wraps, 100kcal

-56g mozzarella cheese, 160kcal

-1/4 can green enchilada sauce, 25kcal

-1/4 4oz can canned diced green chiles, 5kcal

-1 medium tomato, 25kcal

-1/4 Kroger Chopped Fiesta Salad Kit, 70kcal

Preheat oven to 400 degrees F and line a 9x12 baking sheet with parchment paper. Mix half of an 8oz bag of shredded cheese (okay, mozzarella does not belong in enchiladas, but I love it, it's lower in calories, and you can definitely use a more fitting cheese herw if you desire) with a can of diced green chiles and half of a can of green (or red if you prefer), enchilada sauce. Divide this mixture equally among 8 low carb tortillas, roll up each one, and line them side by side in the baking dish. Pour the remaining enchilada sauce over the tops of the tortillas and sprinkle the remaining cheese evenly over them as well. Bake for 20 minutes, or until the enchiladas look crispy. For an alternate recipe, check out this one (my inspiration for this dish): https://jordosworld.com/healthy-chicken-enchiladas/?_gl=1*xhct66*_ga*eGRRbGxUaEhfdVFGSmtZaDZ3WUtxUzFVc0E3Q2ZuNWZQUVpkUFhMemVJcHk2WFVqNWlYSElJYlVxOHZnZVNqUw..

For the salad, divide into 4 containers with dressing on the side until you are ready to use it. Or each time you eat the enchiladas, pour out about 1/4 of the bag and 1/4 of the dressing. A serving of the enchiladas is two, which will give you four servings for the week, along with four servings of salad. Chop up a tomato to add to the salad or to garnish the enchiladas, if desired.

Nutrition Summary

385kcal, 27g protein

Week 2: Breakfast for Dinner Skillet (4 servings)

-1/4 carton Bob Evan's Cage Free Liquid Egg Whites, 100kcal

-1/4 30oz bag Ore-Ida Shredded Hash Brown Frozen Potatoes, 150kcal

-1/2 package Green Giant Antioxidant Blend frozen vegetables, 50kcal

-1/4 4oz container goat cheese, 80kcal

Spray a skillet with non-stick spray, or use a good non-stick pan and place over medium to high heat on the stove. Microwave the frozen vegetables. Brown the bag of hashbrowns until they look amazing, or follow directions on the bag. Pour eggwhites over the potatoes, sprinkle spices and goat cheese on the mixture, add the cooked vegetables, and cook until eggs are solid. Divide into 4 containers, and reheat in the microwave for 1-2 minutes when you are ready to eat this meal.

Nutrition Summary

380kcal, 32g protein

Week 3: Sundried Tomato Alfredo Pasta

-1/8 box or 56g whole wheat pasta, 180kcal

-1/8 jar Classico Sundried Tomato Alfredo Pasta sauce, 40kcal

-1/2 package Green Giant Tuscan Broccoli, 95kcal

-28g shredded mozzarella cheese, 80kcal

Boil water and cook half of a box of pasta. While waiting for the water to boil, microwave the broccoli. Once pasta is finished, add half of a jar of the sauce (saving the rest for next week) and half of the bag of cheese. Stir in the broccoli and separate into four containers. Microwave 1-2 minutes to reheat.

Nutrition Summary

395kcal, 20g protein

Week 4: Sundried Tomato Alfredo Pasta

-1/8 box or 56g whole wheat pasta, 180kcal

-1/8 jar Classico Sundried Tomato Alfredo Pasta sauce, 40kcal

-1/2 package Green Giant Tuscan Broccoli, 95kcal

-28g shredded mozzarella cheese, 80kcal

Same instructions as last week, only using the halves you saved.

Nutrition Summary

395kcal, 20g protein

Grocery List

Amazon

[  ] Sijigood Collagen Gummies for Women Men Strawberry Flavored

[  ] Alani Nu Hawaiin Shaved ice pre-workout

[  ] NutraBio Pure Creatine Monohydrate Powder Supplement

[  ] Better Oats 100 Calorie Maple and Brown Sugar Oatmeal Packets, 100 Calorie Oatmeal Pouches, 90 Second Instant Oatmeal with Flax Seeds and Rolled Oats, Pack of 6, 9.8 OZ Pack

[  ] Vanilla Orgain Organic Vegan Protein Powder, 2.03lb container (could also get from Costco, but if you get the pumpkin spice one, Amazon)

[  ] RXBAR Protein Bars, Protein Snack, Snack Bars, Pumpkin Spice, 9.1oz Box (5 Bars) (you may be able to buy it at the grocery store too, or you may have to go to Target)

[  ] Torani sugar free caramel syrup, 4 pack

[  ] Mccormick Himalayan Pink Salt with Black Pepper and Garlic All Purpose Seasoning (is also a good deal at Walmart)

Costco

[  ] Youtheory Ocean-Friendly Omega-3 supplement

[  ] Oikos Triple Zero Blended Greek Yogurt, Variety Pack, 5.3 oz, 18 ct

[  ] Kirkland nonfat Greek yogurt

[  ] Ultra Organics Organic Mango Chunks frozen

[  ] Fairlife Nutrition Plan, 30g Protein Shake, Chocolate, 11.5 fl oz, 18-pack

[  ] Lesser Evil Himilayan Gold Popcorn

King Soopers/Grocery Store

[  ] 4 medium tomatoes

[  ] Kroger Chopped Fiesta Salad Kit

[  ] Thomas Pumpkin Spice English Muffins, 6 count

[  ] Thomas Light Multigrain English Muffins, 6 count

[  ] Ole Extreme Wellness Tortilla Wraps, 8 count

[  ] Boyer's Pumpkin Spice Coffee, ground (I found it at Safeway last time I bought it)

[  ] 99% lean ground turkey

[  ] Frozen Precooked Shrimp Kroger x 2

[  ] Tyson frozen Oven Roasted diced chicken breast

[  ] Green Giant Antioxidant Blend frozen vegetables x 6

[  ] Green Giant Tuscan Broccoli x 8

[  ] Ore-Ida 30oz bag frozen shredded hashbrowns

[  ] Frozen strawberries (48oz bag is great because you will likely have leftovers, and it's usually on sale)

[  ] Near East Parmesan Couscous x 2

[  ] Lundberg short grain white sushi rice (brown rice is also great!)

[  ] 10oz can green enchilada sauce

[  ] 4oz can diced green chiles

[  ] Whole wheat pasta

[  ] Classico Sundried Tomato Alfredo Sauce

[  ] Reese's Peanutbutter Cups, 4-6 packages, or whatever is on sale

[  ] Unsweetened vanilla almond milk

[  ] Reddi Whip fat free whip cream

[  ] Frigo Light Cheese Heads string cheese, 8 or 10 pack

[  ] 8oz bag mozzarella cheese x 2

[  ] 4oz container Private Selection goat cheese

[  ] Bob Evan's liquid egg whites